Writing down all the triggers that causes you stress is a big step towards getting rid of the stress. You are identifying and becoming more aware of the trigger so you have the power to stop it abruptly tracing the root of the trigger that may have happen in the past that does not exist in the present anymore.
Transitioning your deep breathing to be the normal way you breathe will stop your stress triggers before they even come to the surface. Even though you know what you should do, it can be difficult to actually physically do what you are supposed to be doing at those times when stress or anxiety hits hardest and deepest. As this is obviously the time when controlling your breathing to keep your stress or panic under control is most critically important, this can be a major downside of having to make a conscious effort to breathe deeply.
For this reason, my favorite method of learning deep breathing is to follow a training method that was first used around 100 years ago with dogs! You may have heard of Pavlov’s dogs, a phrase which refers to an experiment carried out by an eminent Russian scientist named Ivan Pavlov. He wanted to establish whether it was possible to prompt what might otherwise be seen to be involuntary reflex reactions on command.
Hence he carried out his experiment into what he called ‘conditioned reflexes’ with dogs. After ringing a small bell, he would feed the dogs and he continued this process of ringing the bell, then feeding them for some time. One day, he rang the bell but did not feed them. Nevertheless, the dogs became attentive, began to salivate and Pavlov noted that the digestive process also seemed to start at the same time. In effect, by ringing the bell he had conditioned their automatic reflexes to react in a certain way on command.
You can teach yourself to do the same thing with deep breathing and stress. Through a process of self education (which is explained in detail in the article), you can condition your reflexes so that every time you’re faced with a stressful situation, you have already trained your metabolism to slow down your breathing as an automatic response. In effect therefore, by learning this version of the Pavlov method, you put yourself in a position where you will automatically avoid almost every stressed situation without even having to think about doing so.
Not only this, but just having the knowledge that whenever stress appears to be imminent, you are capable of banishing it automatically has another significant advantage. As you know that your Pavlovian conditioned reflexes will ‘kick in’ whenever stress raises its ugly head and that through deep breathing, you have the power to neutralize stress automatically will make you a far calmer and more relaxed individual. Hence, by adopting this particular deep breathing training idea, you reduce the possibility of stress in two different highly effective ways. Please contact Retti for helpful breathing techniques.
Tense muscles release chemicals into your body that exacerbate your stress levels and ensure that the stressed feeling itself lingers considerably longer than it might otherwise. Hence, if you can learn to relax your muscles at times of imminent stress rather than tensing them, you can reduce the severity of your stress and the length of time it lasts as well. One of the best ways of doing this is to consciously move from the top of your head to the tips of your toes, tensing and then relaxing every individual muscle group as you go. When you feel stress coming on, start by tensing and then releasing your forehead and eye muscles, before moving on to the jaw muscles, then on down to the neck and shoulder muscles and so on.
Wherever you are when stress starts to hit you, you can be as certain as anyone ever could be that you probably don’t want to be where you are, in that situation at that very moment.
Visualization develops this idea by taking you away from that situation or event through the power of your imagination. For example, imagine that you are on a beautiful sunny beach, sat next to a wonderfully serene and peaceful harbor or strolling purposefully across a stunning snow clad hill. It really doesn’t matter what kind of place you visualize or even if the place that you are visualizing is real or a figment of your imagination. The point is, you must visualize a place of wonder and beauty before trying to involve all of your senses in enjoying and soaking in the atmosphere and experience of ‘being’ in this marvelous place on both a mental and emotional level. As suggested by the name, you can see everything in the scene, but what exactly is it you see? What do you hear or smell? Is it hot or cold, sunny, raining or snowing? Mentally reach down to touch the earth beneath your feet or the bench on which you are sitting. What does it feel like? The more you can involve all of your senses in visualization, the more deeply you will be pulled into your visualized world, taking you further and further away from your potentially stressful reality. Master the art of visualizing in a relaxed state helps strengthen your imagination.
Deep breathing is an essential element of both yoga and certain forms of meditation, and learning more about both of these ancient disciplines will help you to apply a far higher degree of control to your emotions, thus making it less likely that stress is going to be a problem for you. Of course, if you find yourself in a potentially stressful situation on the way to work or in the office, you are not going to drop down to the floor to adopt a yogic asana (pose) or sit crossed legged humming! By mastering either yoga and/or meditation, you will acquire a far higher degree and level of mental control because in both cases, these disciplines are focused on learning or heightening the levels of control that you apply to your everyday existence.
It is all about our own feelings and probably also a subconscious belief that we were always going to stay together forever that causes the stress, rather than the event itself. Whatever happened in the past to cause stress or what is happening now to do the same cannot ‘win’ if you apply positive thinking to everything you encounter on a daily basis.
Take care of the real problems in your life by never allowing them to get you down and instead of getting anxious or stressing about them, address them head-on and look for solutions and answers. Learn the strength of positive thinking, adapt this positive thinking to every situation that you come across and you will go some considerable way to silencing the stress alarm bells in your head for ever.
Born with 34 vertebrae, a lucid imagination, spiritually intuitive, empathetic observer and naturally growing into the guru we are all meant to be by day. My purpose is to dignify purpose, you are not alone we are one. My remedy is sharing myself from the pinnacle and encourage others to do the same, free yourself to claim your crown and lets build our kingdom! Growth and change is inevitable with no boundaries, our "work" will change as we do.